Fennel and Orange Cream Soup: The Winter Detox and Multivitamin Comfort Food
It’s no secret: soups, broths, and creamed soups are the perfect comfort food for winter. They are that healthy, guilt-free nourishment that warms the cold winter evenings and deeply satisfies the spirit.
Choosing fresh seasonal vegetables, perhaps bought at the local market, is not only a culinary act but a real moment of wellness. Surrounding oneself with natural colors and scents helps to detach from daily stress, transforming cooking into a moment dedicated to oneself.
The Recipe: Synergy between Fennel and Sicilian Oranges
Today, I present to you an unusual but extraordinary combination: the fennel and orange cream soup. This recipe arises from the meeting between the freshness of seasonal fennel and the scent of untreated Sicilian oranges, matured in the sun and pesticide-free.
Benefits of the Citrus Cream Soup
This soup is not only delicious but also a real concentrate of properties for your body:
Detox Action: Fennel is famous for its digestive and draining properties.
Multivitamin Boost: Orange provides Vitamin C, essential to supporting the immune system.
Lightness and Flavor: A multivitamin mix that captivates with its citrus aroma and creamy texture.
All “vegetarian” recipes are free of meat and/or fish (N.B. other animal protein-based foods, such as eggs and cheese, may be used).
CURIOSITY: Did you know that fennel has a very low-calorie content, making it low in fat but rich in fiber? It’s highly recommended for those following a diet. Fennel is rich in minerals, especially potassium, calcium, and phosphorus, useful for strengthening bones and preventing cramps and fatigue. The liver also benefits from the consumption of fennel, which acts as a valid detoxifier. Additionally, fennel has diuretic effects, promoting urine production and, consequently, the elimination of toxins from the body.
- Difficulty: Easy
- Cost: Very cheap
- Rest time: 30 Minutes
- Preparation time: 15 Minutes
- Portions: 4
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Autumn, Winter, and Spring
Ingredients
⚠ THIS RECIPE CONTAINS ONE OR MORE AFFILIATE LINKS. The products I recommend are the same ones I use in my recipes; purchasing them through my blog helps support me and my work, while it won’t cost you anything extra!
- 3 fennel
- 2 carrots
- 1 potato (medium)
- 1 yellow onion
- 4 cups vegetable broth
- 1 orange (untreated – juice + zest)
- 4 tablespoons extra virgin olive oil
- to taste salt
- to taste pepper
Tools
- 1 Knife
- 1 Saucepan
- 1 Wooden Spoon
- 1 Immersion Blender
- 1 Strainer
Preparation
Start by washing and peeling all the vegetables. Preserve the fennel fronds for the vegetable broth. Prepare a brunoise of carrots, fennel, and potatoes, cutting them into small cubes (fig. 1).
In a large saucepan, brown the oil with the onion for a couple of minutes. Stir and add the diced potatoes, along with 2-3 tablespoons of vegetable broth (fig. 2).
Sauté for 2 minutes and add the fennel and carrots (fig. 3).
Continue to flavor for another 2-3 minutes, stirring occasionally and adding another 2 tablespoons of hot broth. Completely cover the vegetables with broth, salt to taste, and let cook covered at low heat for about 20 minutes, or until all the vegetables have softened (fig. 4).
Meanwhile, grate the orange and squeeze its juice. Once cooked, blend the vegetables with an immersion blender to puree them (fig. 5).
Pour in the strained orange juice using a strainer (fig. 6).
Blend one last time to achieve a more homogeneous and creamy texture. Adjust seasoning with salt and pepper. Serve your fennel and orange cream soup hot with some parmesan shavings, orange zest, and optionally a few fresh fennel fronds for garnish.
And voilà… the fennel and orange cream soup is ready to enjoy!
Enjoy your meal from La Cucina di FeFè!
Tips, notes, variations, and suggestions
🟣How to serve the soup with a gourmet touch: the creaminess of this dish makes it perfect with Greek Yogurt or stracchino, adding a few quenelles of Greek yogurt or stracchino for an acidic and protein note, or with Whole Grain Croutons for a crunchy note and to make the meal more complete.
1. How can I thicken the soup without using potatoes?
If you prefer a lighter version or a low glycemic index, you can replace the potatoes with light-colored legumes like pureed cannellini beans, which add creaminess and protein. Alternatively, a teaspoon of cornstarch dissolved in a little cold water or a bit of milk can help achieve the desired consistency.
Can I freeze fennel and orange cream soup?
Yes, but with some precautions. Fennel lends itself to freezing if already cooked. However, soups containing potatoes or yogurt may change texture once defrosted. The advice is to freeze the fennel base and add fresh orange juice and yogurt only at the time of consumption to preserve the vitamins.
2. Why does my soup taste bitter and how can I fix it?
The bitterness may come from the white inner part of the orange (albedo) or from an overly treated peel. To avoid it, use only the filtered juice and the outer zest (only the orange part) of organic oranges.
If it’s already bitter, add a touch of honey or a splash of milk/yogurt to balance the flavor.
